Watermelon (Citrullus lanatus) is a large, sour fruit native to southern Africa. It shares a genetic link with cantaloupe, zucchini, pumpkin, and cucumber.
Watermelon is a watermelon that is high in water and nutrients, low in calories, and extremely refreshing.
Additionally, it is an excellent source of citrulline and lycopene, two potent plant compounds.
This juicy melon may provide a number of health benefits, including reduced blood pressure, increased insulin sensitivity, and decreased muscle soreness.
While watermelons are most often consumed fresh, they can also be frozen, juiced, or blended into smoothies.This article will educate you about watermelon.Nutritional Data
Watermelon is primarily composed of water (91%) and carbohydrates (7.5 percent ). It contains little protein or fat and is extremely low in calories.
2/3 cup (100 grams) raw watermelon contains the following nutrients:
calorie count: 30
Water: 91%
0.6 grams protein
Carbohydrates: 7.6 grams
6.2 g sugar
0.4 grams fiber
0.2 grams fat
Carbs
12 grams of carbohydrates per cup of watermelon (152 grams).
Carbohydrates are primarily composed of simple sugars like glucose, fructose, and sucrose. Additionally, watermelon contains some fiber.
Watermelons have a glycemic index of 72–80, which is considered to be high (2).
However, given the low carbohydrate content of watermelon, eating it should have little effect on blood sugar levels.
Fibers
Watermelon is a low-fiber fruit, containing only 0.4 grams per two-thirds cup (100 grams).
Due to the fructose content, however, it is considered to be high in FODMAPs, or fermentable short-chain carbohydrates (3Trusted Source).
Consuming excessive fructose can result in unpleasant digestive symptoms in those who are unable to digest it completely, such as those with fructose malabsorption (4Trusted Source).
Vitamins and minerals
Watermelon is an excellent source of vitamin C and contains a variety of other vitamins and minerals.
C vitamin. This antioxidant is critical for the health of the skin and the immune system (5Trusted Source, 6Trusted Source).
Potassium. This mineral is critical for maintaining healthy blood pressure and heart health (7Trusted Source).
Copper. This mineral is found in abundance in plant foods but is frequently deficient in the Western diet (8Trusted Source).
B5 vitamin. Also known as pantothenic acid, this vitamin is present in almost every food.
A vitamin. Beta carotene is found in watermelon and can be converted by the body to vitamin A.Watermelon is the richest source of the amino acid citrulline known to man. The highest concentration is found in the flesh's white rind (9Trusted Source, 11Trusted Source, 12).
Citrulline is converted in the body to arginine, an essential amino acid.
Citrulline and arginine both contribute significantly to the synthesis of nitric oxide, which aids in blood pressure regulation by dilation and relaxation of the blood vessels (13Trusted Source).
Arginine is also necessary for the proper functioning of a variety of organs, including the lungs, kidneys, liver, immune, and reproductive systems, and has been shown to aid in wound healing (14Trusted Source, 15Trusted Source, 16Trusted Source).
Watermelon juice is a good source of citrulline and has been shown in studies to significantly increase citrulline and arginine levels in the blood (15Trusted Source, 17Trusted Source, 18).
Though watermelon is a good source of citrulline, you would need to consume approximately 15 cups (2.3 kg) in one sitting to meet the arginine Reference Daily Intake (RDI) (19Trusted Source).
Lycopene
Watermelon is the most well-known fresh source of lycopene, a potent antioxidant that gives the fruit its red hue (20Trusted Source, 21Trusted Source, 22Trusted Source, 23).
Indeed, watermelon, when eaten fresh, contains more lycopene than tomatoes (1Trusted Source).
Fresh watermelon juice has been shown in human studies to effectively increase lycopene and beta carotene levels in the blood (24Trusted Source).
To a certain extent, your body converts lycopene into beta carotene, which is then converted to vitamin A.
SUMMARY
Watermelon is high in the amino acid citrulline and the antioxidant lycopene, both of which play critical roles in the human body.
Watermelons' Health Advantages
Numerous health benefits have been associated with watermelons and their juice.
Reduce Hypertension
Hypertension is a significant risk factor for chronic disease and death before the age of 65. (25Trusted Source).
Watermelon contains citrulline, which your body converts to arginine. These two amino acids contribute to the production of nitric oxide.
Nitric oxide is a gaseous substance that relaxes and dilates the tiny muscles that surround your blood vessels. As a result, blood pressure is decreased (26Trusted Source).
In people with high blood pressure, supplementing with watermelon or its juice may help to lower blood pressure and arterial stiffness (27Trusted Source, 28Trusted Source, 29Trusted Source, 30Trusted Source).
Insulin Resistance has been diminished
Insulin is a critical hormone in the human body that regulates blood sugar levels.
Insulin resistance occurs when your cells develop an immunity to insulin's effects. This can result in hyperglycemia and has been linked to metabolic syndrome and type 2 diabetes.
In some studies, watermelon juice and arginine consumption were linked to decreased insulin resistance (31Trusted Source, 32Trusted Source, 33Trusted Source).
Muscle Pain After Exercise Is Reduced
Sore muscles are a common side effect of strenuous exercise.
Watermelon juice was found to be effective in reducing muscle soreness following exercise in one study (34Trusted Source).
Watermelon juice (or citrulline) and exercise performance research has produced inconsistent findings. One study discovered no effect, while another discovered that untrained — but not poorly trained — individuals performed better (35Trusted Source, 36Trusted Source).
SUMMARY
Watermelon has been shown to help some people with high blood pressure and insulin resistance. Additionally, it is associated with decreased post-exercise muscle soreness.
Complications
Most people tolerate watermelon quite well.
However, in some individuals, it may trigger allergic reactions or digestive problems.
Allergy
Watermelon allergy is uncommon and is frequently associated with oral allergy syndrome in pollen-allergic individuals (37Trusted Source, 38Trusted Source).
The mouth and throat are itchy, and swelling of the lips, mouth, tongue, throat, and/or ears are common symptoms (39).
FODMAPs
Watermelon contains a high concentration of fructose, a type of FODMAP that some people are unable to completely digest.
FODMAPs such as fructose may cause a variety of unpleasant digestive symptoms, including bloating, gas, stomach cramps, diarrhea, and constipation.
Watermelons should be avoided by individuals who are sensitive to FODMAPs, such as those who suffer from irritable bowel syndrome (IBS).
SUMMARY
Watermelon allergies are uncommon, but do occur. Additionally, this fruit contains FODMAPs, a type of carbohydrate that can cause unpleasant digestive symptoms.
Finally,
Watermelon is one of the most nutritious fruits available.
It's high in citrulline and lycopene, two potent plant compounds associated with decreased blood pressure, improved metabolic health, and decreased muscle soreness following exercise.
Additionally, it is sweet, delectable, and hydrating, making it an excellent source of water.
Watermelon is an excellent addition to the diets of the vast majority of people.
Published on March 7, 2019 by Adda Bjarnadottir, MS, RDN (Ice).
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